What should you watch when cooking fish?
One standard portion of fish is 150 grams, and two portions a week are recommended. The cooking method does not change that measure; it changes the fat beside it.
In TÜBER, Türkiye's national dietary guideline, fish sits in the meat-chicken-fish-egg group and one standard portion is given as 150 grams; that is clearly above the 80 gram measure for red meat and chicken. The weekly recommendation for ages 18-49 is 2 portions. The cooking method does not change that measure; it changes the fat that reaches the plate alongside the fish.
Sources
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.3, s. 264 Pişmiş balık 1 el büyüklüğünde ince dilim veya 1 el ayası büyüklüğünde kalın dilim / 150 g; hamsi vb. küçük balıklar 12-13 adet / 150 g; ton balığı konservesi suyu süzülmüş 100 g; karides ve diğer deniz ürünleri 12-15 adet küçük / 100 g; kırmızı et ve tavuk 80 g accessed: 2026-08-15
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.4, s. 265 18-49 yaş — balık haftada 2, yumurta haftada 2½, kuru baklagil haftada 3 porsiyon; et ve tavuk ¾ porsiyon/gün accessed: 2026-08-15
- TÜBER 2022 — Türkiye Beslenme Rehberi Bölüm 5, s. 86 Kırmızı ve beyaz etlerin görünür yağları ayıklandıktan sonra kişi başı 1 tatlı kaşığı (5 g) yağ eklenmesi yeterlidir accessed: 2026-08-15
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.7, s. 268 Çiğ yenecek yaprak sebzeler 2 kupa / 1 büyük kase accessed: 2026-08-15
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.5, s. 266 Pişmiş bulgur ve pirinç ½ kupa / 90 g accessed: 2026-08-15
General information notice. This content is prepared to support general nutrition literacy; it does not replace medical diagnosis or treatment and is not personal nutrition advice. A plan tailored to you can only be prepared by a licensed dietitian; if you are pregnant, have a chronic condition, take regular medication, are feeding a child, or have a clinical condition, a physician and dietitian check is required before starting a plan.
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